Practical, Healthful Eating Habits--Part 4

Stay hydrated with adequate amounts of water.

 

• Drinking water with each meal and between meals is a healthy habit.
  
• About 20% of our daily water intake comes from food. Fruits and vegetables contain about 90-100% water by weight.
  
• Eating water-rich foods can stave off hunger and lower calorie intake.
  
• Foods with lots of calories are typically low in water content.
  
• Adequate water intake prevents constipation and can reduce the risk of colon and bladder cancer.
  
• Water helps the body to absorb the nutrients from the food we eat.
  
• If you are overweight and you are feeling hunger pangs, try drinking a large glass of water, wait 20 minutes. If you are still hungry then eat water-rich foods such as fruit, salad or soup.
  

• When you drink enough water you can exercise more effectively. Water helps to maintain the muscle tone and lubricate the joints that reduces muscle fatigue and soreness during exercise.
• Inadequate water intake can result in signs of dehydration, such as fatigue, excess thirst, fuzzy memory, difficulty focusing on tasks and simple math, lightheadedness, and nausea.
  
• Caffeine found in coffee, tea, chocolate, cola drinks, Red Bull, Mountain Dew, Dr. Pepper, and Sunkist Orange has a diuretic effect; for every cup of coffee, you need an additional cup of plain water to counteract this effect. The same goes for alcoholic beverages.
  

Try some exercise.
 

• Adults need at least:

          * 2 hours and 30 minutes (150 minutes) of moderate-
               intensity aerobic activity (i.e., brisk walking)
               every week or
          * 1 hour and 15 minutes (75 minutes) of vigorous-intensity
               aerobic activity (i.e., jogging or running) every week and
          * muscle-strengthening activities on 2 or more days a
               week that work all major muscle groups (legs, hips, back,
               abdomen, chest, shoulders, and arms).

• Spread out your activity during the week.

• Do 10 minutes at a time. For example take 10-minute brisk walk, 3 times a day, 5 times a week for a total of 150 minutes
• Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat.
• Some examples of activities that require moderate effort:
  
  * Walking fast
  

          * Doing water aerobics

          * Riding a bike on level ground or with few hills

          * Playing doubles tennis

          * Pushing a lawn mower

• Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit.
  
• Activities that require vigorous effort include:
  
  
  * Jogging or Running
  
  * Swimming laps
  
  * Riding a bike fast or on hills
  
  * Playing singles tennis
  
  * Playing basketball
  
• Muscle strengthening activities include:

        * Working with resistance bands

        * Doing exercises that use your body weight for resistance
           (i.e., push ups, sit ups)

        * Heavy gardening (i.e., digging, shoveling)

        * Yoga

• Talk with your health care provider before you begin a physical activity routine.

Get adequate sleep. 

• Sleep helps improve memory and facilitates learning.
• Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by changing levels of hormones that affect our appetite.
• Sleep loss contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
  
• Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
  
• Serious sleep disorders have been linked to high blood pressure, increased stress hormone levels, and irregular heartbeat.
  
• Sleep deprivation affects immune function, including the activity of the body’s killer cells.
  
• Keeping up with sleep may also help fight cancer.
  

• According to leading sleep researchers, there are techniques to resolve common sleep problems:
  
  
  
  * Keep a regular sleep/wake schedule
  
  * Don’t drink or eat caffeine four to six hours before bed and minimize daytime use
  
  * Don’t smoke, especially near bedtime or if you awake in the night
  
  * Avoid alcohol and heavy meals before sleep
  
  * Get regular exercise
  
  * Minimize noise, light, and excessive hot and cold temperatures where you sleep
  * Develop a regular bed time and go to bed at the same time each night
  
  * Try and wake up without an alarm clock
  
  * Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep
  
• Certain medications such as decongestants, steroids and some medicines for high blood pressure, asthma, or depression can cause sleeping difficulties as a side effect.
  
• Most adults need an average of 7-8 hours of sleep a night.
  
  
  
  

Practical, Healthful Eating Habits--Part 3

Know the difference between fats.

• Choose the healthier types of fats and enjoy them in  moderation.
• Your total fat intake should be no more than 35% of your daily calories. For every gram of fat that you eat you get 9 calories which is 5 calories more than either protein or carbohydrate provides.
• Healthy fats can lower your risk of heart disease; they reduce the total cholesterol and low density lipoprotein (LDL) cholesterol levels in your blood.

        Monounsaturated - Olive oil, peanut oil, canola oil, 
                 avocados, nuts and seeds
            Polyunsaturated - Vegetable oils (such as safflower, corn,
                 sunflower, soy and cottonseed oils), nuts and seeds
            Omega-3 fats - Fatty, cold-water fish (such as salmon,
                 trout, mackerel and herring), flaxseeds, flax oil and
                 walnuts
                 Omega-3 is a polyunsaturated fat that may
                     protect against irregular heartbeat and help
                     lower blood pressure.

• Harmful fats can increase your risk of heart disease by increasing your total and LDL (bad) cholesterol. They tend to lower HDL (good) cholesterol.

            Saturated fats - animal products (such as meat, poultry,
                seafood, eggs, dairy products, lard and butter), and
                coconut, palm and other tropical oils
                   Saturated fats should be less than 10 percent of your
                      total daily calories
            Trans fat - Partially hydrogenated vegetable oils, 
                commercial baked goods (such as crackers, cookies and
                cakes), fried foods (such as doughnuts and french fries),
                shortening and margarine
                   Trans fat should be no more than 1 percent of your total
                      daily calories, less than 2 grams a day. Trans fats also
                      contain saturated fats.
            Limit cholesterol intake to less than 300 mg per day. If
                you have heart disease or your LDL cholesterol level
                is 100 mg/dL or higher, limit your choesterol intake to
                less than 200 milligrams a day.
            Avoid any product that contains the word "hydrogenated”
                especially if it is listed as one of the first three
                ingredients.

Be aware of food safety.

• Food poisoning is caused by eating food that contains harmful bacteria, toxins, parasites, viruses, or chemical contaminants.
• Points to remember when preparing food:

          CLEAN:        Wash hands and surfaces often. Wash fruits and
                                 vegetables under running water just before
                                 eating, cutting or cooking.

          SEPARATE:  Don't cross-contaminate! Separate raw from
                                 cooked food
          CHILL:          Refrigerate or freeze perishable foods right
                                 away. Keep refrigerator temperature at
                                 40°F or below and freezer temperature at
                                 0°F or below.
          COOK:          Cook to proper temperature, use a food
                                 thermometer

• Following is a chart of safe minimum internal temperatures:

          Beef, veal, and lamb steaks, roasts, and chops may be
                   cooked to 145 °F.
          All cuts of pork, 160 °F
          Ground beef, veal and lamb to 160 °F
          All poultry should reach a safe minimum internal
                   temperature of 165 °F.

• Store food properly to maintain quality. Refrigerate most fresh fruits (not bananas) and vegetables (not potatoes or tomatoes) for longer storage, and arrange them so you'll use up the ripest ones first. If you cut them up or open a can, cover and refrigerate afterward.
• Do not eat raw or undercooked meat, poultry, eggs, fish, and shellfish (clams, oysters, scallops, and mussels).
  
• Do not eat or drink unpasteurized juices, raw alfalfa or bean sprouts, raw (unpasteurized) milk and products made from unpasteurized milk.
  
• Throw away anything that looks or smells suspicious. If you think a food might be bad, don't taste it!

Practical, Healthful Eating Habits -- Part 2

Include food from each food group.

• Grain group includes breads, cereals, pasta, rice, crackers         

          * 6-11 servings are recommended daily

          * Whole grains are suggested over refined grains. They

              include whole wheat, whole oats, oatmeal, brown

              rice, whole rye, bulgur, graham flour, and barley.

          * Choose grain products low in saturated fat with low

             amount of added sugars.

          * A serving is 1 slice of bread, 1 cup of ready-to-eat

             cereal, ½ cup of cooked cereal, rice, or pasta

• For the vegetable group 3-5 servings daily are suggested.

          * Eat more dark green and orange varieties

          * A serving is 1 cup of raw leafy vegetables, ½ cup

             of other vegetables cooked or raw, ¾ cup of

             vegetable juice

• For the fruit group 2-4 servings are recommended. 

          * Go easy on fruit juices. 
          * A serving is 1 medium apple, banana, orange, pear, ½ cup
             of chopped, cooked, or canned fruit, ¾ cup of fruit juice

• Dairy group includes milk, cheese, yogurt

      * 2-3 servings are suggested per day. Choose low fat or fat
            free to decrease calories.  
         * A serving is 1 cup of milk or yogurt, 1 ½ ounces of natural
            cheese (such as Cheddar), 2 ounces of processed cheese
            (such as American)

• Meat, poultry, fish, dry beans, eggs and nuts group are protein foods

         * 2-3 servings a day are recommended
         * Choose low fat or lean cuts of meat.
         * A serving is 2-3 ounces of cooked lean meat, poultry, or
            fish; ½ cup of cooked dry beans, ½ cup of tofu,
            2 ½ ounce soy burger, 1 egg, 2 tablespoons of peanut
            butter, 1/3 cup of nuts all count as 1 ounce of meat

• Oil group includes oils, fats, and sweets

        * You should eat less of this group.
        * Limit solid fats such as lard, margarine, shortening and
           butter.
        * Choose cooking oil that is high in unsaturated fats such as
           olive oil, corn, peanut, sunflower, safflower oil.
        * Use soft (tub or squeeze) margarine with zero grams of
           trans fat per serving.
        * A serving is 1 teaspoon of regular margarine, mayonnaise,
           butter or vegetable oil; 1 tablespoon of regular or low fat
           salad dressing, low fat mayonnaise; 1/8 avocado;
           2 teaspoons peanut butter; nuts 6-10; 8 black olives,
           10 green olives  

Practical, Healthful Eating Habits -- Part 1

Try your best not to skip a meal especially breakfast.

• Your first meal of the day boosts your brain function and your metabolism; you perform better at work, school or play.
• It prevents you from overeating at any given meal.
• It helps control your weight.
• It provides you a consistent source of energy throughout the day so you don’t feel sluggish.

Be mindful of your food portions.

• If you do not skip a meal it will be easier to stick to your portions  because you will not be very hungry to begin with.
• Including high bulk foods like salads and whole grains limits the amount you are going to eat as they give you a feeling of fullness sooner.
• Dishing up food onto small plates or serving dishes helps to limit food intake.
• When portioning a plate allow ½ for vegetables and fruits and ¼ each for protein (main entrée) and starches.
• When dining out try ordering appetizers for your meal. These days their portions are adequate for an entrée.
• You may also try sharing the entrée with a friend or taking home half of it to eat at another meal.
• Try ordering senior meals in which portions are smaller.
• You may indulge every now and then because deprivation can lead to overeating but be sensible.
• Remember it takes about 20 minutes after eating to feel that you are satisfied.

Include fiber-rich foods.

• These are fruits, fresh and dried; vegetables; dried beans, seeds, and nuts; whole grain breads, cereals and pasta
• Fiber prevents constipation and therefore prevents digestive problems.
• It lowers blood sugar and cholesterol levels and decreases the risk of diabetes and heart disease.
• Fiber makes a meal feel larger and makes you stay full longer. It makes you eat less and therefore helps in weight loss.
• Drink plenty of water when eating high fiber foods to help it move through the digestive tract.
• Incorporate these foods at every meal and for snacks for a healthier option.

Read food/nutrition labels.

• Knowing what is in the food you are eating and what they are providing you is helpful.
• If you have a health concern such as high blood pressure, high cholesterol or diabetes it would help stay within your limits.
• Reading nutrition labels will help you make wise food choices.
• For more information read my blog on nutrition labels on July 10th.
  
  
  
  
  

Sugar Substitutes or Artificial Sweeteners

• These are non-nutritive sweeteners that by themselves contain little or no calories or any other nutrients.
• They have become popular because of the need to cut down calories either to lose weight or control weight gain. They are also used to satisfy the craving for sweets with the least calories. Diabetics use them because they have difficulty controlling their blood glucose levels.
• The FDA approved six artificial sweeteners. They are saccharin (Sugar Twin, Necta Sweet, Sweet'N Low), aspartame (NutraSweet, Equal), acesulfame potassium (Ace-K, Sunett, Sweet One), sucralose (Splenda), neotame, and tagatose (Naturalose).
• They are found in diet soda, cocoa, gelatin, frozen desserts, baked goods, pudding, jams, cereal, vegetable and fruit juices, yogurt and other products added in place of sugar.
• Sweeteners such as sugar are not essential nutrients in our diet. Removing sugar from food does not turn it into a health food. In fact, artificial sweeteners do not contribute any nutritional benefit for health. They are available to satisfy sweet tooth and do not nourish our bodies.
• Keep in mind that sugar substitutes can have a cost to your health. Some have been found to be harmful. These products give a false sense of fullness and satisfaction. Since they are non-nutritive and not sustainable consuming them can result in a tendency to eat more calorie rich foods when hunger persists. Research has also shown that the more artificial sweetener you consume the more likely you can develop type 2 diabetes.
• Adolescents and children should stay away from foods that contain these products especially soda and other beverages. This age group is especially vulnerable to consuming these products excessively as they may not be familiar with portion control.
• Fresh fruits, vegetables, and whole grains can replace products that contain artificial sweeteners or high amounts of sugar. They are nutritious, delicious, and they delay hunger.
• Unfortunately, the research that has been done on these artificial sweeteners is not adequate. We need researches that are randomized, double-blinded, and placebo-controlled studies that are not supported by the manufacturers of these products. Long term human studies are needed to ensure their safe use.
• Finally, we should be aware of what we are consuming to protect our safety and to keep us healthy.

Simplifying Reading Nutrition Labels

General Rules:

• 20% means high or an excellent source of that nutrient
• 10% means moderate or a good source of that nutrient
• 5% means low

Interpretation:

• Sodium, saturated fat, trans fat, and cholesterol impact on your health.
• If the sodium content of a product is 20% per serving that is very high in salt.
• If you need to limit your intake of salt, saturated fat or trans fat look for food with less than 10% of any of these nutrients. If the values are 5% or less they would be your best choice.
• If you want foods with significant amount of fiber or calcium look for values 10% or better. However since it is rare that you will find food with 10% fiber then opt for at least 8%.

Caveats:

• When you are reading nutrition labels take note of the serving size first. The analysis is based on that portion of food. It may not be what you plan to eat. If you plan to eat 2 or more times the amount then multiply the nutrient value by the number of servings you want to consume.
• When reading the ingredient list look for the first 3-4 ingredients. They are listed in descending order of weight. The ones listed first contain the most. If salt, hydrogenated fat, or sugar is your concern make sure they are not listed in the first 4 ingredients. To avoid confusion count the ingredients that are outside the parentheses.
• When looking for high fiber breads or cereals choose those that list "whole grain" as the first ingredient.
• If you are concerned about sugar other names used for added sugars include corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.
• Since trans fat and saturated fat increase LDL (bad cholesterol) choose foods with the lowest combined amount of the two. "Partially hydrogenated fat" should not be listed in the 1st 4 ingredients.
• If you are a diabetic and you want to quickly assess how much bread exchange is in a serving a good estimate is for every 15 grams of carbohydrate listed it is equal to 1 carbohydrate serving. One carbohydrate serving is equivalent to a slice of bread or a small piece of fruit.

I hope this information will help you!